March 25, 2026
Pre Workout: coffee
Good session today. My biceps cramped here and there. Not post workout though.
I finished Stalin’s War. (Audible). Now I am listening to The Confederates’s Last Hurrah. That Stalin, what a bastard.
With the PM workout I get some lay down time.
See you Friday!
Yeah. Not a great guy.
I might have added sets last evening, but we had company coming at 6:00 PM. Well, they did not show until 6:40 PM. I was a bit irked. I had shoulder pain last evening for the first time in sometime. But I did sleep well. My workout partner did not even wake me to play ball. Adio
Solid workout. 
Sounds like some nice and heavy entertainment for your session too. 
March 28, 2026
Pre Workout: Coffee
Start Time: 5:34 PM End Time: 5:29 PM
I did not sleep worth 
Thursday evening so I waited a day before another session. I thought I had taken my med for restless leg Thursday night. When I happened to look at my pill holder at 3AM Friday I had a revelation, there was the pill. I should have taken half. I was groggy all day Friday at school.
Today was a good session. I have a good shoulder, lat, triceps pump. Kind of anyway. Post dead lifts the duff and hamstrings.
My day three session of the week (never counting ab stimulator time) is usually the fastest of the week. Maybe fastest is not what I should type, maybe time efficient is a better phrase/term.
I did not add a dip rep on my first set if dips, but I did not lose a rep. What I do know, once I get to the final dip of a set, it is the final rep. Ten was ten. I guess I should not complain when I mention at work I can do dips in any number I get looks. Or I have to explain what dips are.
Well I hope everyone is having an enjoyable weekend!
See you Monday!
My workout partner failed to roust me this morning. Hence a PM workout. I took a 15 minute dry sauna yesterday because after Saturday’s workout I was so sore I could barely move. I finally found some Ibuprofen last evening. I still have some DOMS in my triceps and chest. But my legs, duff and shoulders are just fine.
I was not expecting that reaction from Saturday’s affair.
Well tonight then, I assume.
The youth of today lack gumption. 
Well, usually he is nuzzling my ear at about 5:00 AM so I will go out and throw the ball for him. But lately, I realize he, my wife and I are sharing the bed together. At 110 lbs. that is a lot of extra weight on a queen size.
He’d probably be happiest if you got up and went to throw the ball by yourself at 5am, so he could stretch out in your spot.
March 30, 2026
Pre-Workout: Coffee
Start Time: 5:15 PM End Time: 5:43 PM
I thought about an extra days rest. But I arrived home and got busy. All went surprisingly well considering I was so sore yesterday. The bench press felt good. I took the behind neck press easy. After noting last week I had not had shoulder pain for awhile, sure enough. I might even reduce the resistance next week.
I have, no kidding, Night Eating Disorder. (I think anyway.) I need to figure out how to get over that. Last night I got up, grabbed a pack of graham crackers, laid down on the couch, and shared the pack with my German Shepherd. I have no memory.
I have reached a milestone, Idaho has given me a lifetime teaching certificate. Or the retire/expire certificate. Which ever comes first. I keep all of my endorsements, humanities, K-8, Social Studies, Special Ed. The Special Ed endorsement is the golden ticket. I have not been involved with Special Ed for sometime, but that keeps me employed about anywhere if I need it.
Everyone have a good evening. See you Wednesday!
I forgot, I finally was able to connect my blue tooth to my Beats, so I had tunes. Some Ghost River:
Good looking session! Congrats on the lifetime teaching certificate! 
Thank you. I am guessing Idaho does not want to admit to a teacher shortage. I think this is a one year deal. (They are offering this for a year.) Again, thank you.
Congratulations, Friedrich!
When are you hoping to retire?
Thank You. I can retire in June 2028. However, my wife is four years younger than I am. So, I might work until 2030. We will see. I believe there is a teacher shortage, Idaho is just not openly admitting it. So they are trying to keep the more mature teachers around. My biggest worry is to keep going and then spending a year or two wishing I had hung it up when the opportunity first arose.
Thanks for dropping by!
April 1 2026
Pre-Workout: Chock Full 'O Nuts Coffee
Start Time: ? I forgot to mark that down.
Incline Press: 1x15, 1x12, 1x10
Behind Neck Pull Down: 2x12, 1x9
Seated Press: 1x10, 2x8
Standing Curl: 2x12, 1x11
Squats: 2x12, 1x10
Vacuum: 1x30
No Cardio
About 40 minutes +/-
My hands still have the shakes. Feel the session from head to toe.
Here is Sabaton for everyone, enjoy, and onto Friday:
Congrats on that lifetime certificate.
Thanks! I guess if you hang around long enough you get something. 
. Anyway, thanks again, I appreciate it!
I was a bit hesitant to put a session in Monday, instead of Tuesday, due to being so darned sore after Saturday’s effort. But, after slightly sore triceps after yesterday’s session, I made the right choice. I recovered faster than I thought I would. I am not sure they facilitate recovery from DOMS but I have started adding protein shakes, daily, though this morning I was out of milk. I usually get about 70 g of protein per blender full. I do add a blob of peanut butter, so that adds a bit more protein.
Last night I nuked some chicken wings in the Insta-Pot, had a salad with bleu cheese dressing. After a handful of slivered almonds just before I went to bed I kept away from the fridge. I always respond well to carb cutting. I need to focus more on fish and chicken (and bacon…) having noticed that beef seems to jack up what I have thought is restless leg. If it is not restless leg, then I must be getting gout because it always starts with sharp pains in my toe and lower foot joints. I have not taken the restless leg meds two evenings in a row because I have just not needed it. All of this is unfortunate because I do prefer beef over chicken, fish, and pork. By a long shot.
I guess we are going to have to start driving the 30 miles to Costco to start buying chicken and fish options in larger quantities. I am guessing Gorton’s Beer Battered fish fillets do not count. Plus my workout partner has allergies, we think it is due to his dog food (he had it as a pup) and Costco has a grain free dog food that is reasonably priced.
Thank you all for the congratulations of the “lifetime” state teaching certificate. It is a sign of longevity rather than being spectacular. That is why I refer to it as the retire/expire certificate. There is some irony to having been around long enough to pick up the permanent certificate. My mother in law has never liked me. When I had a fresh new bachelor’s degree in my hand I was not sure which direction I was headed. In fact I was working in a produce department at a warehouse grocery store in Sacramento. I might have stuck with that for 30 years, but it was boring. So I started looking at law schools and even certificate programs for teaching. My uncle was an attorney and pushing law school. I had dreams of Porsches and country clubs dancing through my head. (Whether or not I would have been a successful attorney would have been remained to be seen…) One day my grandfather and I were doing some agricultural work in his orchards and he sat me down for a chat. He told me he did not want me to be an attorney. he then told me to go get a graduate degree in education, he would help pay for it. So I did. Back to my mother in law. We were at my in laws house one day when my wife announced I would be going to graduate school for a MS in what ended up being Special Ed. My mother in law proceeded to stand up, laughed, and said “You will never be a teacher, those kids will eat you alive!” That was 1993 I believe. When I get that certificate in the mail I would like to take it and staple it to my mother in law’s forehead. She still finds ways to make digs at what I do. But she can’t say I couldn’t do it.
Enough of that tale. I just started thinking about it and turned it into a self journal type thing.
See you tomorrow.
I’m sure I’m not the only one but I always enjoy reading your anecdotes
I love boneless chicken thighs. I will just throw an easy rub on them, weber makes great rub and one of my favorites is “Kickin Chickin.” Throw them on the grill. While you are at Costco, those frozen bags of Fireroasted Veggies by Purevida are a fantastic side. Easy, and very tasty.
